Target time | 30:00-40:00 (including rest)

Today’s workout is monostructural conditioning beast of a workout.

Each round should be ~1:1 work-to-rest. This will allow you to hit each round with high intensity.

The goal is to hold a consistent pace across all 10 sets. We want to avoid performing the first round in 1:00 and performing the second round in 2:00. Rather, work at a pace that you can maintain for most of the workout — somewhere around 80-90% of your best effort.

Athletes may choose to run, row, bike, or ski. You may also choose to alternate between two or three options depending on available equipment.

If you pace perfectly, Rounds 1-3 should feel manageable, Rounds 4-7 should feel challenging and force you to stay mentally tough, and Rounds 8-10 should require every ounce of energy left. At some point, you may see your times start to get longer due to fatigue, however, we want to avoid a big drop off.

Every athlete’s goal is to keep each round to under 2:15. If you know this is going to be a challenge, we encourage you to scale meters.

In part of the warm-up, we are going to practice low ring muscle-up in preparation for tomorrow’s benchmark workout, Amanda. This will not only be good practice, but it will prepare you for some potential scaling options.